Powerlifting log
| IkonTheHologram |  | ... | 16-08-2013 @ 22:20 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | |||
| IkonTheHologram | | ... | 18-08-2013 @ 18:52 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 Week 4 Session 2 Deadlifts 70 x 5 70 x 3 100 x 3 120 x 3 140 x 3 160 x 2 180 x 1 190 x 3 190 x 3 200 x 2 200 x 2 200 x 2 Bench Bar x 20 40 x 8 60 x 5 40 x 25 40 x 25 40 x 25 OHP 40 x 10 50 x 5 60 x 5 70 x 3 60 x 5 Rope push downs 5 sets Face pulls 5 sets | ||
| IkonTheHologram | | ... | 20-08-2013 @ 14:40 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 30 week 4 Session 3 Squats - widened stance up a little, felt pretty good, gonna start using this stance more, hips feel wrecked now though Bar x lots of sets and reps 40 x 5' 60 x 5 80 x 3 100 x 3 120 x 3 140 x 2 140 x 2 170 - 6 sets of 3 Bench Bar x lots 40 x 10 40 x 25 tng 40 x 25 tng 40 x 25 tng 60 x 3 60 x 3 60 x 12 GHR on 45 degree bench - 3 sets of 8 + 10kg, obviously these are easier than proper GHR by a mile but have to make do with this, trying to do them as fast as possible instead of trying to use tut | ||
| IkonTheHologram | | ... | 23-08-2013 @ 13:10 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 23.08.2013 @ 16:46 PM by IkonTheHologram Sheiko 31 Week 1 Session 1Happy with this session considering I never really go over 120 belt less for squats, but forgot it today so was forced to do all my work sets beltless. Squats Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 2 150 x 2 150 x 4 150 x 6 150 x 8 150 x 7 150 x 5 150 x 3 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 130 - 4 sets of 2 Squats 60 x 3 80 x 3 100 x 2 120 x 2 140 - 4 sets of 4 Incline bench - someone was on the bench who never lets anyone work in Bar x 8 40 x 5 60 x 5 80 - 4 sets of 6, paused like I would flat bench | ||
| IkonTheHologram | | ... | 25-08-2013 @ 19:10 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 29.08.2013 @ 09:10 AM by IkonTheHologram Sheiko 31 Week 1 Session 2Pause Deadlifts 70 x 5 100 x 3 120 x 3 140 x 4 140 x 4 170 - 4 sets of 4 120 sumo for 45 secs of reps (not paused) Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 4 100 x 4 110 x 3 110 x 3 120 x 2 120 x 2 130 x 1 130 x 1 120 x 2 120 x 2 110 x 6 - Touch and go as tendinitis was really effecting the descent so wanted to just get bench done 100 x 8 Sumo pulls - wanted to give these a go, glad I did as I didn't realise how wank I would be at them, guess I have s**tty leg/hip strength as well as awful technique 70 x 3 100 x 3 120 x 3 140 x 3 160 - FAIL!!!!! Deficit pulls - off 1 red plate 70 x 3 100 x 3 120 x 3 140 x 3 160 - 4 sets of 2 140 x 10 | ||
| IkonTheHologram | | ... | 27-08-2013 @ 16:26 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 31 week 1 session 3 Hit all my numbers but f**k me it was harder work than it should be, definitely that Tuesday morning syndrome Squats Bar x lots 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 170 x 3 170 x 3 185 - 3 sets of 2 Bench Bar x lots 40 x 5 60 x 3 80 x 3 100 x 3 122.5 - 6 sets of 2 Squats 60 x 3 100 x 3 140 x 3 160 - 4 sets of 4 Accessory Work Pendlay rows 3 sets of 10 @ 80 Curls 3 sets of 10 @ 20 Tricep pushdowns 5 sets of 8-15 Hammie curls 5 sets of 8-15 | ||
| IkonTheHologram | | ... | 29-08-2013 @ 09:09 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Squats from Tuesday | ||
| SBradwell83 | | ... | 29-08-2013 @ 09:25 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | How are you finding the sheiko programs buddy?? Gonna start running a few of them after the British classic in October when I can get a proper block of training done without a comp in between. | ||
| IkonTheHologram | | ... | 29-08-2013 @ 10:04 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | SBradwell83 said:How are you finding the sheiko programs buddy?? Gonna start running a few of them after the British classic in October when I can get a proper block of training done without a comp in between. Really enjoy it mate as i dont trust myself to do a self made programme, just gotta keep on top of stretching and p/rehab as with all the squat and bench volume it rapes your elbows but yeah i think its good stuff, just make sure you set yourself a lot of time as some of the sessions take f**king forever like a good 2 and half hours. Good luck with the comp mate | ||
| IkonTheHologram | | ... | 30-08-2013 @ 12:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 30.08.2013 @ 19:13 PM by IkonTheHologram Sheiko 31 Week 2 Session 1Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 120 x 2 120 x 2 140 - 3 singles - absolutely rocketed these off my chest, paused PR, definitely on for a 150 soon if I can catch it on a good day like today Squats - trying a new technique to see of this will improve my squat and make it easier to depth, so instead of thinking of pushing my ass back, trying to just keep chest up more and push knees out hard and sit down instead of back, seemed to feel a more natural movement but was struggling on the top sets to really drive my knees out, guessing I just need to stick to it and practice it Bar x reps 40 x 5 60 x 5 80 x 3 100 x 3 120 x 3 145 x 2 172.5 x 2 172.5 x 1 accidental paused rep, ended up rolling onto my toes so sort of double bounced 172.5 x 2 172.5 x 2 172.5 - paused rep to make it 10 total 100 x 10 - high bar narrow stance Bench Bar x 10 40 x 3 60 x 3 80 x 2 100 x 2 115 - 4 sets of 5 60 x 15 tng Accessory Work Hamstring curls - 3 sets of 10 full stack Pull throughs - 3 sets of 10 Pushdowns - 3 sets of 10 Lat pull down - 3 sets of 10 @ 72.5 | ||
| IkonTheHologram | | ... | 31-08-2013 @ 12:55 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 31 Week 2 Session 2 Deadlifts 60 x 5 60 x 3 100 x 3 120 x 3 140 x 3 160 x 3 180 x 3 180 x 3 205 x 2 205 x 2 205 x 2 205 x 2 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 4 100 x 4 120 x 2 120 x 2 130 x 1 130 x 1 130 x 1 60 x 25 - tng Defecit deads 60 x 3 100 x 3 120 x 3 140 x 3 160 x 3 160 x 3 160 x 3 160 x 3 | ||
| IkonTheHologram | | ... | 02-09-2013 @ 14:33 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 31 Week 2 Session 3 Squats Bar x 10 60 x 5 80 x 3 100 x 3 120 x 3 140 x 3 170 x 2 170 x 2 185 x 2 185 x 2 185 x 2 185 x 2 140 x 6 140 x 6 140 x 6 140 x 6 Incline Bench (tng) Bar x 10 40 x 5 60 x 3 80 x 3 100 x 10 100 x 5 60 x 12 Lat Pull downs 72.5 x 12 72.5 x 12 40 x 15 40 x 15 40 x 15 Triceps pushdowns 3 sets of 10 Hammie curls Full stack x 12 Full stack + 2.5kg x 12 Full stack + 5kg x 12 Pull throughs 3 sets of 10 | ||
| IkonTheHologram | | ... | 06-09-2013 @ 12:15 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 31 Week 3 Session 1 Squats Bar x 10 60 x 5 80 x 3 100 x 3 120 x 3 140 x 2 150 x 5,8,3,6,2,7,4 Bench Bar x 10 40 x 5 60 x 3 80 x 3 100 x 3 122.5 x 3,3,3,3,3 105 x 5,5,5,5,5 - feet up no leg drive Accessory work Rows 2 sets of 10 Hamstring curls 3 sets of 10 Pull throughs 3 sets of 10 Tidy little session, squats felt great which they should do at this weight nice and snappy, brought hand width in and focused more on keeping elbows down and foward instead of letting them point backwards, purposefully attacking the hole faster and it seemed to work do hopefully it will when I do my usual working sets, bench was fine as it should be. Sitting about 106.5kg at the moment | ||
| IkonTheHologram | | ... | 08-09-2013 @ 19:07 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Post Edited: 09.09.2013 @ 09:05 AM by IkonTheHologram Sheiko 31 Week 3 Session 2Paused Deadlifts 70 x 5 110 x 3 130 x 3 150 x 3 170 x 3 192.5 x 2,2,2,2 Bench Bar x 12 40 x 8 60 x 3 80 x 3 100 x 4 110 x 3,3 120 x 2,2 130 x 1,1 120 x 2,2 110 x 3,3 100 x 13 Tng - wanted 15 but not there today Deficit deads - 1 red plate 60 x 3 100 x 3 140 x 3 160 x 2,2,2 180 x 2 - wasn't meant to do this but just fancied going a bit heavier as 160 seems to easy, the first rep was easy but on the second my feet were falling through the holes in the plate which made me lose my line a bit, will put a vid up later of these Sumo deadlift 100 x 3 120 x 3 140 x 3 160 x 3 - PR, not impressive but it seems to be improving so good stuff I guess | ||
| IkonTheHologram | | ... | 10-09-2013 @ 14:38 |
Member 4310, 252 posts SQ 240, BP 165, DL 240645.0 kgs @ 110kgs UnEq | Sheiko 31 Week 3 Session 3 Squats Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 170 x 3,3 185 x 2,2,2 170 x 3,2,4 The 170 for 2 was because I monged out on the 2nd rep and felt apart and paused it so made up for it by doing 4 reps the next set Bench Bar x 10 40 x 8 60 x 5 80 x 3 100 x 3 122.5 x 3,3,3,3,3,3 105 (feet up) x 5,5,5,5,5 Dumbbell shoulder press 20's x 20,15,10 Speed pulls 100 x 2,2,2,2,2 on the minute | ||
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